Fresh, vibrant, and bursting with Mediterranean flavors, Greek salad is a timeless classic celebrated for its simplicity and health benefits. Originally known as “Horiatiki” in Greece, this refreshing dish combines crisp vegetables, briny olives, and creamy feta cheese—all lightly dressed in olive oil and herbs. Whether you’re enjoying a light summer lunch or seeking a healthy side dish for grilled meats, Greek Salad Calories Recipe fits seamlessly into any meal.
One of the most common questions health-conscious eaters ask is, “How many calories are in a Greek salad?” That’s why this guide doesn’t just help you make the perfect Greek salad—it also breaks down Greek salad calories and offers ways to customize it to suit your dietary goals. As someone who enjoys balancing flavor with nutrition, I often prepare this dish when I need something quick, wholesome, and utterly satisfying.
Ingredients
Here’s everything you need to make an authentic and calorie-smart Greek salad:
- 2 cups cherry tomatoes (halved)
Adds sweetness and juiciness. Substitute with diced Roma tomatoes if preferred.
- 1 cucumber (sliced or chopped)
Provides crunch and freshness. English cucumbers are ideal for fewer seeds.
- 1/2 red onion (thinly sliced)
Adds sharpness and color. You can soak in cold water for milder flavor.
- 1 cup Kalamata olives (pitted)
Delivers a rich, salty taste. Substitute with black olives for a milder version.
- 1/2 cup feta cheese (crumbled or cubed)
Adds creamy texture and savory depth. Use light feta for a lower-calorie option.
- 1 green bell pepper (sliced)
Enhances crunch and color. Optional but traditional in Greek cuisine.
- 2 tablespoons extra virgin olive oil
Serves as the base for the dressing—rich in healthy fats.
- 1 tablespoon red wine vinegar
Adds acidity and brightness. Lemon juice is a great alternative.
- 1 teaspoon dried oregano
Classic Mediterranean herb for an authentic flavor.
- Salt and pepper to taste
Balances and enhances all other flavors.
All ingredients are easy-to-find and can be swapped with healthy alternatives depending on what’s available in your kitchen.
Instructions
Preparation
- Wash and dry all vegetables thoroughly.
- Chop vegetables: Halve the cherry tomatoes, slice the cucumber, onion, and bell pepper, and crumble the feta if it’s in block form.
- Pit olives if not already done.
Cooking (No Heat Required!)
This is a no-cook recipe, making it perfect for quick meals and hot days.
- Combine ingredients: In a large mixing bowl, add tomatoes, cucumber, red onion, bell pepper, and olives.
- Add feta: Gently fold in the feta cheese so it doesn’t crumble too much.
- Make the dressing: In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
- Toss the salad: Drizzle the dressing over the salad and gently mix until everything is well coated.
Finishing
- Serve chilled or at room temperature for best flavor.
- Optional garnish: Sprinkle with more oregano or fresh herbs like parsley or mint.
Serve with warm pita bread or grilled chicken for a complete Mediterranean meal.
Expert Tips
- Choose the freshest vegetables for the best texture and flavor.
- Make ahead: Chop veggies in advance and store them separately; toss together just before serving.
- Low-calorie version: Reduce feta and olive oil; skip olives for fewer calories.
- Keto-friendly: This salad is naturally low in carbs and high in healthy fats—perfect for keto diets.
- Meal prep: Store leftovers without dressing to keep them crisp for up to 3 days.
Use keywords like “easy variations,” “healthy meal ideas,” and “tips for perfect Greek salad” to guide your recipe customization.
Common Mistakes to Avoid
- Overdressing the salad
Solution: Add dressing gradually and taste as you go.
- Using poor-quality feta or olive oil
Solution: Opt for authentic Greek feta and cold-pressed extra virgin olive oil.
- Skipping the onion soak
Solution: Soak red onions in water for 10 minutes to reduce sharpness.
- Overmixing the salad
Solution: Toss gently to avoid breaking the feta or bruising the veggies.
- Not serving fresh
Solution: Serve immediately after tossing for best flavor and texture.
Use terms like “how to avoid soggy Greek salad” or “tips for successful Greek salad” for better search engine visibility.
Greek Salad Calories Per 100g: Shocking Breakdown of This Fresh & Healthy Favorite
If you’re counting calories, understanding the Greek salad calories per 100g can help you make smarter meal choices. On average, a classic Greek salad contains approximately 95 to 110 calories per 100 grams, depending on the ingredients and dressing used. This includes nutrient-dense veggies like cucumbers, tomatoes, and red onions, along with briny olives and creamy feta cheese. The calorie count can shift slightly based on portion size and oil content, but this fresh and healthy favorite remains a top pick for those seeking a light yet satisfying dish. It’s the perfect side or main for anyone looking to eat clean without giving up on flavor.
Greek Salad Calories With Dressing: Eye-Opening Facts About This Zesty Favorite
Wondering how much your dressing adds to Greek salad calories with dressing? The answer might surprise you! While Greek salad is naturally low in calories, the dressing—especially if it’s rich in olive oil—can add anywhere from 100 to 200 extra calories per serving. But don’t worry, those calories come from heart-healthy fats that enhance flavor and boost satiety. A traditional homemade dressing made with extra virgin olive oil, red wine vinegar, oregano, and lemon juice is not only delicious but also nutrient-rich. This zesty favorite strikes the perfect balance between taste and nutrition, making it an ideal choice for anyone looking to eat well without sacrificing flavor.
Greek Salad Calories With Feta: Delicious Truth About This Flavor-Packed Favorite
Curious about the Greek salad calories with feta? You’re in for a delicious surprise! While feta cheese does add a modest calorie boost, it also brings a creamy texture and tangy flavor that make this Mediterranean staple irresistible. A traditional Greek salad with feta typically ranges from 250 to 350 calories per serving—making it a satisfying yet smart choice for lunch or dinner. Packed with nutrient-rich vegetables like cucumbers, tomatoes, onions, and olives, this flavor-packed favorite offers the perfect balance of taste and nutrition. Whether you’re eating clean or craving something refreshing, Greek salad with feta delivers both indulgence and health in every bite.
Greek Salad Calories With Chicken: Surprising Benefits of This Protein-Packed Power Meal
Looking to elevate your classic Greek salad while keeping it nutritious and satisfying? Discover the truth about Greek salad calories with chicken—you might be pleasantly surprised! Adding grilled chicken to your Greek salad not only boosts its protein content but also transforms it into a wholesome, full meal that keeps you fuller for longer. Perfect for lunch, post-workout meals, or low-carb dinners, this protein-packed power salad blends lean meat with fresh veggies, olives, and a light olive oil dressing for a balanced, heart-healthy dish. Whether you’re meal prepping or just trying to eat cleaner, this chicken-loaded Greek salad hits all the right notes for flavor and fitness.
Greek Salad Calories 1 Cup: Surprising Nutrition Facts You Need to Know
Looking to track your intake? Knowing the Greek salad calories in 1 cup can be a game-changer for your healthy eating goals. On average, 1 cup of Greek salad contains around 100 to 150 calories, depending on how much feta cheese and olive oil dressing is used. This nutrient-rich serving delivers a satisfying crunch from fresh cucumbers, tomatoes, red onions, and bell peppers—plus a flavorful punch from Kalamata olives and feta. It’s the perfect balance of fiber, healthy fats, and protein. Whether you’re watching your weight or just aiming for clean eating, this refreshing and nutrient-packed dish is a delicious way to stay on track.
Frequently Asked Questions
How many calories are in a bowl of Greek salad?
A typical bowl of Greek salad contains 200 to 300 calories, depending on the ingredients and portion size. The calorie count mainly comes from feta cheese and extra virgin olive oil, which are both high in healthy fats. A standard serving includes tomatoes, cucumbers, olives, onions, green peppers, and a small amount of dressing, making it a nutrient-dense, low-carb option perfect for balanced diets.
Why is a Greek salad so high in calories?
Greek salad can seem high in calories due to its inclusion of feta cheese and olive oil—both rich in fats, albeit healthy ones. While vegetables in the salad are low in calories, the dressing often contains 2–3 tablespoons of olive oil, adding around 240 calories. Similarly, feta cheese can contribute 75–100 calories per serving. These ingredients are calorie-dense but offer beneficial nutrients, including heart-healthy fats and calcium.
Is 500 calories for a salad a lot?
A 500-calorie salad is not necessarily “a lot”—it depends on your dietary goals. If the salad is your main meal, 500 calories can be perfectly appropriate, especially if it contains protein, fiber, and healthy fats. However, if you’re eating it as a side dish or snack, you might want to reduce calorie-dense toppings like cheese, nuts, or creamy dressings. Greek salads can be customized to suit lower-calorie needs by adjusting portion sizes and dressing amounts.
Are Greek salads good for weight loss?
Yes, Greek salads can be very effective for weight loss when prepared mindfully. Packed with fiber-rich vegetables, healthy fats from olive oil, and moderate protein from feta cheese, this salad helps keep you full longer. To make it more weight-loss friendly, use reduced portions of cheese and dressing, and consider adding lean protein like grilled chicken or chickpeas. Greek salads are also naturally low in carbs, making them suitable for keto and low-carb diets.
What is the nutritional value of a Greek salad?
A traditional Greek salad is rich in essential nutrients like vitamin C, potassium, calcium, and antioxidants. A standard serving offers around 200–300 calories, 5–7 grams of protein, and a good amount of monounsaturated fats from olive oil. It’s low in carbohydrates and contains no added sugar, making it a great choice for balanced diets and clean eating.
Can I eat Greek salad every day?
Yes, Greek salad can be a healthy daily addition to your meals—especially if you rotate toppings and keep an eye on calorie-dense ingredients like cheese and dressing. It offers a consistent source of fresh vegetables, fiber, and healthy fats. For a well-rounded meal, pair it with a protein like grilled chicken, tofu, or beans.
How do I reduce calories in a Greek salad?
To lower the calorie content of a Greek salad, use less olive oil and feta cheese, or choose low-fat feta. You can also bulk up the salad with extra veggies like spinach, kale, or lettuce for volume without adding calories. Swap olives with capers or skip them entirely if you’re watching sodium and fat intake.
Is Greek salad keto-friendly?
Yes! Greek salad is naturally keto-friendly because it’s low in carbs and high in healthy fats. With ingredients like olives, feta, olive oil, and non-starchy vegetables, it fits well into a low-carb or ketogenic diet. Just be cautious with the portion size of tomatoes and onions, which contain small amounts of natural sugar.
What dressing is used in Greek salad and how many calories does it add?
Traditional Greek salad dressing is made with extra virgin olive oil, red wine vinegar, oregano, salt, and pepper. Just one tablespoon of olive oil adds about 120 calories, so the dressing can easily contribute 150–250 calories per serving, depending on the quantity used. You can reduce calories by cutting the oil or mixing in lemon juice or Greek yogurt.
Is Greek salad high in protein?
Greek salad contains moderate protein, mainly from feta cheese (about 4–5 grams per 1 oz). To boost protein content, consider adding grilled chicken, chickpeas, tofu, or hard-boiled eggs. This makes the salad more filling and suitable as a full meal.
Conclusion
This Greek salad recipe is a go-to for anyone craving something fresh, flavorful, and low in calories. It’s perfect for quick lunches, summer picnics, or a light dinner side. With only about 200–300 calories per serving, depending on your portions and dressing, it’s a smart choice for healthy eaters and flavor-lovers alike.
Try this recipe today and let us know how it turned out in the comments! For more easy recipes, healthy cooking tips, and nutritional breakdowns like this Greek salad calories recipe, explore the rest of our blog. Let your next meal be as nutritious as it is delicious!
